Name: Playbook - Emilie Mayfield - W3/D1 Start CLIMBING
Uploaded: 2022-06-28T17:43:16.113Z
Duration: 20 min
Description: W3/D1 Start CLIMBING

This workout is completed by performing each exercise for 30 seconds, then resting for 15 seconds.
This will be cyclical until all 4 rounds of the 5 exercises are completed. 
You got this!!

Equipment needed: 
-1 dumbbell or kettlebell

Retract-Y’s

Hip flexor stretch with Thoracic rotation

Neuromuscular Activation

This is a TABATA style workout
:30 on / :15 off

Tempo Squats

High plank position
With control, drive knee towards elbow
Maintain stable pelvis

Marching Mans

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift Kettlebell off the ground allowing it to swing between your legs
- Drive your hips forward propelling the kettlebell forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

KB swings

- Half kneeling with kettlebell/dumbbell in the opposite hand of the flexed knee
- Start with elbow bent to 90 degrees press kettlebell straight up
- Work both sides

*switch sides

Half kneeling KB press (L)

W3/D1 Start CLIMBING

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